Strength:

Paused Front Squats

Week 6 of 9 Front Squats

Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (5 sec in bottom/12 in FR Postion)

then,

 

Part B: Instructions- With a 15-min Running clock Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above

 

 

Conditioning

9-min AMRAP

60 Double Unders

7 Strict Pullups

15 KB SDLHP

7 Deficit Pushups

 

L1: Strict MUs, 53/35, Strict HSPU

L2: Strict Pullups, 53/35, Deficit Pushups

L3: Elevated Bar Row, 35/25, Pushups

L4:Bent Over KB Row, Elevated Pushups